RESOURCES

Speed Work

6 tips to increase your running speed

Here are six tips to increase your running speed and improve your overall performance:

1. Incorporate Running Drills: Engage in running drills that focus on speed, agility, and form. These drills can include skipping, high knees, and lateral movements, helping to improve your running technique and efficiency.
2. Incorporate Intervals: Alternate between short bursts of high-intensity effort and longer, slower runs for recovery. Intervals enhance your cardiovascular fitness, increase your anaerobic capacity, and improve your ability to sustain faster speeds.
3. Hill Training: Embrace hill workouts to develop strength and power in your lower body. Running uphill engages your glutes and calves, improving your running technique and building the necessary strength for faster speeds on flat terrain.
4. Tempo Runs: Incorporate tempo runs, which involve running at a slightly faster pace than your easy run, but slower than your maximum effort. This sustained effort for about 20-30 minutes helps improve your lactate threshold, allowing you to maintain a faster pace for longer durations.
5. Plyometric Exercises: Integrate plyometric exercises into your training routine to enhance explosive power and speed. Exercises like jump squats, box jumps, and bounding drills strengthen your muscles, improve stride power, and boost running speed.
6. Focus on Form: Pay attention to your running form as it directly impacts speed and efficiency. Maintain a strong core, engage your glutes, and ensure an efficient arm swing. Good form helps you conserve energy and propel yourself forward more effectively.

Add these tips into your training routine, you can unlock your potential for increased running speed and improved overall performance. Remember to gradually incorporate these strategies and stay consistent. Happy Running!

Incorporating strength exercises into your training routine can help improve your running form, prevent injuries, and enhance overall performance. Start with proper form and gradually increase intensity or repetitions as you become stronger.

Consider also consulting with a fitness professional or trainer to ensure you’re performing exercises correctly and to develop a strength training plan tailored to your specific needs and goals.

Core Exercises for Runners

Strengthen your stride essentials

When it comes to running, it’s easy to focus on building strength in the legs and neglect the importance of a strong core. A solid core not only enhances your running performance but also reduces the risk of injuries. Incorporating core exercises into your training routine can improve your stability, posture, and overall running efficiency. Here we list some essential core exercises specifically tailored for runners.

• Planks: Engage multiple core muscles by holding a push-up position with forearms and toes, creating a straight line from head to heels.
• Russian Twists: Sit on the ground, lift your feet off the floor, and twist your torso from side to side while holding a weight or medicine ball.
• Bicycle Crunches: Lie on your back, bring opposite elbow to knee in a pedaling motion, engaging the core and hip flexors.
• Superman Pose: Lie face down, lift arms, chest, and legs off the ground, contracting lower back muscles.
• Dead Bug: Lie on your back, extend arms and legs, and alternate lowering opposite arm and leg towards the ground with a neutral spine.

Adding core exercises into your running routine is essential for maintaining a strong foundation, improving running efficiency, and reducing the risk of injuries. By dedicating a few minutes each day to these exercises, you’ll be well on your way to enhancing your overall running performance. A strong core supports you every step of the way. Strengthen your stride, strengthen your core!

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Cross-training

3 tips for runners

Cross-training is essential for marathoners and runners, offering additional benefits beyond running alone. Incorporating strength training, low-impact cardio, and yoga into your routine can enhance performance and reduce the risk of injuries. Below are three key cross training tips tailored specifically for marathoners. Discover how these strategies can elevate your training and help you achieve your marathon goals.

1. Strength Training: Including strength training in your routine is crucial for marathoners and runners. It helps build and strengthen muscles that support running, reducing the risk of injury and improving overall performance. Focus on exercises that target the lower body, such as squats, lunges and deadlifts. Additionally, incorporate exercises for the core to enhance stability and maintain proper running form.
2. Low-Impact Cardio: Engaging in low-impact cardio exercises, such as cycling or swimming, provides a break from the repetitive impact of running while still maintaining and building endurance. These activities work different muscle groups, promoting balanced strength development and reducing the risk of overuse injuries. Aim for two to three cross-training sessions per week to complement your running regimen.
3. Yoga: Integrating yoga into your training routine offers numerous benefits for marathoners and runners. Yoga can improves flexibility, which can enhance running stride length and reduce the likelihood of muscle strain. Moreover, yoga strengthens the core, promoting stability and balance. Additionally, it aids in post-run recovery by reducing muscle soreness and promoting relaxation. Try at least one session per week.

Remember, cross-training doesn’t have to be limited to traditional activities. Biking, climbing, playing soccer, or engaging in other enjoyable sports can also be excellent forms of cross-training. The key is to choose activities that complement your running goals and provide a well-rounded approach to fitness. By incorporating strength training, low-impact cardio, and yoga into your training plan, you’ll boost your performance, reduce the risk of injuries, and optimize your marathon experience.

The ABCs of Running

Agility, Balance, and Coordination

In running drills, the ABCs refer to a series of exercises that focus on Agility, Balance, and Coordination. Here’s a brief summary:

• A – Agility: Agility exercises involve quick changes of direction, lateral movements, and rapid footwork. These drills help improve your ability to change directions efficiently, react quickly, and maintain balance while running.
• B – Balance: Balance exercises aim to enhance your stability and body control. They often involve single-leg movements, such as standing on one leg or performing exercises on unstable surfaces like a balance board or foam pad. By improving your balance, you can enhance your running form and reduce the risk of falls or injuries.
• C – Coordination: Coordination exercises focus on improving the synchronization of your movements and enhancing overall body control. These drills often involve complex movements that challenge your coordination, such as high knees, skipping, or bounding exercises. By practicing coordination drills, you can improve your running efficiency and overall athletic performance.

Incorporating ABC drills into your training routine can help you develop better running form, agility, stability, and coordination, ultimately improving your overall running technique and performance.

Couch to 5KM in 6 weeks

Getting started

Are you ready to embark on a journey from couch potato to 5KM runner? It may seem daunting at first, but with the right plan and determination, you can achieve this goal in just six weeks. This Couch to 5KM program will guide you through the process of transitioning from a sedentary lifestyle to confidently crossing the finish line of a 5KM race. Lace up your shoes and let’s get started!

• Week 1: Start Slow and Steady. Begin with a combination of walking and jogging intervals. Alternate between walking for a few minutes and jogging at a comfortable pace. Gradually increase your jogging time while reducing walking intervals. Warm up and cool down with brisk walks.
• Week 2-3: Interval Training. Introduce interval training to improve endurance and speed. Alternate between walking, jogging, and short bursts of running at a faster pace. For example, jog three minutes, run for one minute, and repeat. Gradually increase the duration of your running intervals.
• Week 4-5: Increasing Distance. Now that you have built a foundation, focus on increasing your running distance. Start by adding a few minutes to your running time each week. Remember to listen to your body and take rest days as needed. Aim to run at least three times a week.
• Week 6: Final Push, By now, you should be able to run for longer durations. Push yourself a little harder during this final week. Increase your running time and aim to complete a continuous run of 5 kilometers or 3.1 miles. Maintain a comfortable pace and focus on finishing strong.

Tips for Success:

• Invest in Proper Running Shoes: Visit a specialty running store to get fitted for shoes that provide proper support and cushioning.
• Warm-up and Cool Down: Before each run, spend a few minutes warming up with dynamic stretches. Afterward, cool down with static stretches.
• Listen to Your Body: Pay attention to any discomfort or pain. If needed, take rest days or seek guidance from a healthcare professional.
• Stay Hydrated and Fuel Your Body: Drink plenty of water and eat a balanced diet to support your training.
• dTrack Your Progress: Keep a journal or use a running app to record your distance, time, and how you feel after each run.

Going from couch to 5KM in just six weeks is an achievable goal with proper planning and consistency. Remember to start slowly, gradually increase your running time, and stay motivated throughout the process. Embrace the journey and enjoy the feeling of accomplishment as you cross that finish line. Get ready to transform from a couch potato to a 5KM runner. Your running adventure awaits!

From 5KM to 10KM

Building your base

Are you ready to challenge yourself and take your running to the next level? Going from a 5KM to a 10KM distance is an exciting milestone that requires proper planning and training. In just six weeks, you can build your endurance and conquer the 10KM with confidence. This will guide you through the process of transitioning from a 5KM runner to completing a 10KM race. Lace up your shoes and let’s get started on building your base!

• Week 1-2: Establish a Solid Foundation. During the first two weeks, focus on maintaining your regular running routine with a combination of shorter runs and a longer run on the weekends. Aim for three to four running sessions per week, gradually increasing your overall weekly mileage. Incorporate a mix of easy-paced runs and interval training to improve your speed and stamina.
• Week 3-4: Increase Your Long Run Distance. In the third and fourth weeks, dedicate one day to a longer run. Start by adding an extra kilometer to your long run each week. For example, if your longest run in week one was 6 kilometres, aim for 7 kilometres in week three and 8 kilometers in week four. Remember to listen to your body, take walking breaks if needed, and maintain a comfortable pace.
• Week 5: Tempo Runs and Speed Work. During the fifth week, introduce tempo runs and speed work into your training. Incorporate one or two tempo runs, where you run at a comfortably hard pace for a sustained period, typically around 20-30 minutes. Additionally, include one session of speed work, such as intervals or fartlek runs, to improve your running efficiency and speed.
• Week 6: Taper and Race Preparation. In the final week, it’s important to taper your training to allow your body to rest and recover before the 10K race. Reduce your mileage and intensity, focusing on shorter runs at an easy pace. Use this time to fine-tune your race-day strategy, visualize your success, and ensure you have all the necessary gear and fuel for the race.

Transitioning from a 5KM to a 10KM distance requires dedication, consistency and smart training. With this six-week plan, you can gradually build your endurance, improve your speed, and confidently complete a 10KM race. Remember to listen to your body, stay hydrated, fuel properly, plus prioritize rest and recovery. Celebrate each milestone along the way and embrace the journey as you go from conquering 5 kilometres to triumphing over the 10KM challenge. Good luck!

Moving from 10KM to Half Marathon

Increasing mileage: How to go from 10KM to Half Marathon

Congratulations, you are now setting your sights on an even greater challenge: the Half Marathon. Moving from a 10KM to a Half Marathon requires training and preparation to build your endurance and tackle the longer distance. This will guide you through the process of transitioning from a 10KM runner to conquering the Half Marathon distance. Lace up, let’s go.

• Week 1-2: Assess and Adjust. Start by evaluating your current fitness level and running routine. Assess how comfortable you are with the 10KM distance and identify areas that need improvement. Gradually increase your weekly mileage by adding an extra kilometer or two to your long run. Aim for three to four running sessions per week, including a mix of easy-paced runs and interval training to enhance both endurance and speed.
• Week 3-4: Focus on Endurance. During this phase, prioritize increasing your long run distance. Gradually add kilometers to your long run each week, building up to a distance closer to the Half Marathon. For example, if your longest run in week one was 10 kilometers, aim for 12 kilometres in week three and 14 kilometres in week four. Include one or two shorter runs during the week to maintain consistency and recovery.
• Week 5-6: Tempo Runs and Speed Work. Introduce tempo runs and speed work to your training routine. Tempo runs involve running at a comfortably hard pace for a sustained period, typically 30-40 minutes. Incorporate one or two tempo runs each week to improve your running efficiency and aerobic capacity. Additionally, include speed work sessions such as intervals or fartlek runs to enhance your speed and stamina.
• Week 7-8: Increase Mileage and Long Run. In these weeks, focus on gradually increasing your overall weekly mileage while maintaining a balance between intensity and recovery. Aim to add an extra kilometer or two to your shorter runs and increase your long run distance by 1-2 kilometers each week. Listen to your body, prioritize rest days, and include cross-training activities to support your running and prevent injuries.
• Week 9-10: Taper and Final Preparation. As you approach the Half Marathon, it’s important to taper your training to allow your body to rest and recover before the big race. Reduce your mileage and intensity, focusing on shorter, easy-paced runs. Use this time to fine-tune your race-day strategy, practice fuelling and hydration, and ensure you have all the necessary gear.

Transitioning from a 10KM to a Half Marathon is an exciting and challenging endeavour. Follow this training plan or join a Run Clinic like is offered at Forerunners, and you will confidently tackle the Half Marathon distance. Stay consistent, listen to your body, and enjoy the journey as you push your limits, conquer new distances, and achieve your goal of completing a half marathon. Good luck on your journey to becoming a Half Marathoner!

Conquer the Marathon

How to work up to a Marathon from a Half

Congratulations, you are taking on the ultimate endurance challenge: a full Marathon. Transitioning from a Half Marathon to a Marathon requires careful planning, dedication, and gradual progression to build your endurance and prepare your body for the longer distance. Listed below will guide you through the process of working up from a Half Marathon to conquering the full Marathon. Get ready to embark on an incredible journey of pushing your limits, embracing the training, and crossing the finish line of a marathon.

• Phase 1: Recovery and Evaluation. After completing the Half Marathon, allow your body time to recover. Take a week or two to focus on active recovery, engaging in low-impact activities such as walking, cycling, or swimming. Reflect on your half marathon experience and assess your strengths and areas for improvement. This evaluation will help you tailor your training plan for the marathon.
• Phase 2: Base Building. Start by gradually increasing your weekly mileage. Aim to add 10-15% to your overall weekly distance each week. Include a mix of shorter runs, longer runs, and cross-training activities to build your endurance while minimizing the risk of injury. Focus on consistency and establishing a solid running routine.
• Phase 3: Long Run Progression. Gradually increase the distance of your long runs, aiming to add 1-2 kilometres each week. Plan for one long run per week, with a target of reaching at least 32 kilometres, 20 miles, before the Marathon. Allow for recovery and lighter training days following the long run to aid in adaptation and minimize fatigue.
• Phase 4: Incorporate Speed and Strength Work. Introduce speed workouts, such as intervals, tempo runs, and fartlek training, into your training plan. These sessions will help improve your running economy, speed, and mental resilience. Additionally, include strength training exercises to build muscle strength and prevent injuries. Focus on core exercises, functional movements, and lower body strength exercises.
• Phase 5: Race Simulation and Tapering. In the final weeks leading up to the Marathon, simulate race conditions during some of your long runs. Practice pacing, fuelling, and hydration strategies that you plan to implement on race day. Gradually reduce your overall mileage and intensity during the tapering phase to allow your body to rest and recover. Maintain shorter runs to keep your legs fresh without causing undue fatigue.

Transitioning from a Half Marathon to a full Marathon is an incredible journey that requires commitment, consistency, and proper training. By following these key phases of recovery and evaluation, base building, long run progression, speed and strength work, and race simulation with tapering, you can prepare both physically and mentally for the challenge of a Marathon. Listen to your body, prioritize rest and recovery and adjust your training as needed. Embrace the process, stay motivated, and trust in your training as you work your way up to conquering the full marathon distance. Best of luck on your journey to becoming a Marathoner!

Week 17-20:

• Maintain 3-4 days of running per week, including a taper period to allow for recovery and peak performance.
• Reduce mileage, but maintain intensity during speed workouts.
• Focus on quality runs, such as race pace or goal pace runs, to fine-tune your pacing and mental preparation.

Week 21:

• Race week. Reduce mileage significantly to allow for optimal rest and recovery.
• Include a couple of short, easy runs to keep your legs loose and maintain a routine.
• Prioritize sleep, hydration, and nutrition to ensure your body is ready for race day.

   

This is just a general guideline, and it’s important to tailor the training schedule to your individual needs, fitness level, and goals.

Consult with a running coach or visit your local shop like Running Room to find a Marathon training program that suits your abilities. Additionally, listen to your body, and make adjustments as necessary to avoid overtraining or injury. Good luck with your Marathon training.

We look forward to welcoming you to Vancouver’s only Marathon event on the first Sunday of May with the BMO Vancouver Marathon.

First Marathon

First-Time Marathon Runners: 10 Essential Training Tips for Success

Congratulations on your decision to train for your first Marathon! Running a Marathon is an incredible achievement that requires dedication, preparation, and a structured training plan. To help you succeed, here are ten essential training tips for first-time marathon runners.

1. Start with a solid base: Before diving into Marathon-specific training, build a foundation of running fitness. Gradually increase your weekly mileage over several months to condition your body and minimize the risk of injury.
2. Set realistic goals: Establish both short-term and long-term goals. Consider factors such as your current fitness level, experience, and time available for training. Setting achievable goals will keep you motivated and focused throughout your training.
3. Follow a structured training plan: Seek out a reputable Marathon training plan that aligns with your goals and abilities. A well-designed plan will include a balanced mix of distance runs, speed workouts, rest days, and recovery runs to optimize your performance and prevent burnout.
4. Prioritize gradual mileage increase: Avoid the temptation to rapidly increase your mileage. Instead, follow the 10% rule, which suggests increasing your weekly mileage by no more than 10% each week. This gradual approach allows your body to adapt and reduces the risk of overuse injuries.
5. Incorporate cross-training: Engaging in activities like cycling, swimming, or strength training can enhance your overall fitness, prevent muscle imbalances, and reduce the likelihood of injury. Aim for two to three cross-training sessions per week.
6. Focus on proper nutrition: Fuel your body with a well-balanced diet that includes a variety of nutrient-rich foods. Prioritize complex carbohydrates, lean proteins, and healthy fats to support your training and aid in recovery. Stay adequately hydrated by drinking plenty of water throughout the day.
7. Listen to your body: Pay attention to any signs of fatigue, pain, or discomfort. Overtraining can lead to injuries, so it’s crucial to give your body enough time to rest and recover. Don’t hesitate to adjust your training or seek professional advice if needed.
8. Practice race-day strategies: During training, simulate race-day conditions by incorporating race pace runs, practicing fuelling strategies, and wear the same gear you’ll use race day. Sign up for shorter races as this will help you familiarize yourself with the race environment and boost your confidence.
9. Join a community: Running with a group or finding a training partner can provide invaluable support and motivation throughout your Marathon journey. Sharing experiences, exchanging tips, and celebrating achievements together can make the process more enjoyable and rewarding. runvan.org/crews
10. Stay positive and have fun: Remember that running a Marathon is a significant accomplishment. Stay positive, embrace the process, and enjoy every step of your training. Celebrate your progress, milestones, and the joy of becoming a marathon runner.

Training for your first Marathon is an extraordinary endeavor that requires commitment, discipline, and a well-structured approach. By following these Top 10 training tips, you’ll be equipped with the knowledge and tools to embark on this exciting journey. Remember to prioritize your health, listen to your body, and stay consistent. Good luck and enjoy the run!

First Half Marathon

10 Essential Tips for Your First Half Marathon

Preparing to run your first Half Marathon is an exciting and challenging endeavour. To ensure a successful and enjoyable race experience, it’s important to be well-informed and prepared. We’ll share ten essential tips to help you navigate the journey of running your first Half Marathon. From training strategies to race-day considerations, these insights will equip you with valuable knowledge and boost your confidence as you take on this significant milestone.

1. Gradual Training: Follow a structured training plan that gradually increases your mileage and intensity over time. This approach helps build endurance, reduces the risk of injuries, and prepares you mentally and physically for the demands of a half marathon.
2. Long Runs: Incorporate regular long runs into your training, gradually increasing the distance to build endurance and confidence. These runs simulate race conditions and allow you to practice fueling, pacing, and mental resilience.
3. Proper Gear: Invest in a good pair of running shoes that provide proper support and fit your feet well. Wear moisture-wicking and comfortable clothing suitable for the weather conditions. Avoid trying new gear on race day to prevent discomfort or blisters.
4. Nutrition and Hydration: Learn about proper pre-race and race-day nutrition to fuel your body effectively. Experiment with different fueling options during training to find what works best for you. Stay hydrated before, during, and after the race, paying attention to your body’s needs.
5. Rest and Recovery: Include rest days and recovery activities in your training plan to allow your body to adapt and repair. Prioritize sleep and listen to your body’s signals to avoid overtraining and reduce the risk of injuries.
6. Mental Preparation: Mental strength is crucial for a Half Marathon. Prepare mentally by visualizing yourself crossing the Finish Line and overcoming challenges. Stay positive, set realistic goals, and focus on your progress rather than comparing yourself to others.
7. Race Strategy: Develop a race strategy based on your training, including pace goals and strategies for fueling and hydration. Start conservatively and gradually increase your effort throughout the race to finish strong.
8. Race Day Logistics: Familiarize yourself with the race day logistics, such as the start time, course map, aid stations, and parking arrangements. Arrive early, warm up properly, and follow any instructions provided by the race organizers.
9. Support and Community: Engage with the running community, join local running groups, or seek support from friends and family who can cheer you on during the race. Surrounding yourself with support and like-minded individuals can boost your motivation and enhance the overall experience.
10. Enjoy the Journey: Remember that your first Half Marathon is a significant achievement. Embrace the journey, celebrate your progress, and enjoy the experience. Be proud of yourself for taking on this challenge and savor every moment of crossing that finish line.

With these Top 10 essential tips, you’ll be well-equipped to tackle your first Half Marathon with confidence and success. Embrace the excitement, stay dedicated, and trust in your training. Best of luck on your first Half Marathon adventure!